Author: Kburrows

For the heart and the spirit, give a little and you will get a lot back.

In recent years, it has become apparent that good health means much more than a set of numbers tracking height, weight, heart rate and cholesterol. It starts with the individual. It means taking an integrated approach to wellbeing that includes not only our physical health, but our emotional health, our sense of purpose, connections to our community and our overall quality of life.

A study by United Health Care of more than 4500 adult volunteers confirmed that volunteering made a difference – to the volunteers themselves. People who volunteer feel better – physically, mentally, and emotionally. They consider themselves in excellent or very good health, and they are more likely to say that their health has improved over the past 12 months.

Another important point in the study was how volunteering isn’t just something that healthy people do. Everyone can reap the benefits. Older individuals and those who suffer from multiple chronic conditions have taken on volunteering – and feel better as a result. They feel better physically as it helps to keep them active, but even more importantly, they reported that volunteering takes their mind off of their own problems and helping other people just makes them feel better.

Recognizing the benefits of volunteering, Healthy Saint Paul will be adding volunteering to the list of activities that qualify for the Well-Being Program’s incentive. Specific organizations will be listed from which employees/retirees can choose to serve. Watch for details on this new activity to come out in August.

Excerpted from Volunteering Does a Body good, US News and World Report, November 2010
United Health Group, Doing Good is Good for You. 2013 Health and Volunteering Study.

How Much Sleep Do We Really Need?

Sleep needs vary across ages and are especially impacted by lifestyle and health. Thus, to determine how much sleep you need, it’s important to assess not only where you fall on the “sleep needs spectrum,” but also to examine what lifestyle factors are affecting the quality and quantity of your sleep such as work schedules and stress. To get the sleep you need, you must look at the big picture.

Though research cannot pinpoint an exact amount of sleep need by people at different ages. Nevertheless, it’s important to pay attention to your own individual needs by assessing how you feel on different amounts of sleep. Are you productive, healthy and happy on seven hours of sleep? Or does it take you nine hours of quality ZZZs to get you into high gear? Do you have health issues such as being overweight? Are you at risk for any disease? Are you experiencing sleep problems? Do you depend on caffeine to get you through the day? Do you feel sleepy when driving? These are questions that must be asked before you can find the number that works for you.

Exercise and Sleep

Exercise of any sort has generally been shown to improve daytime sleepiness. This is true for just about every population that has been studied, from healthy teens who took up running to inactive people who began Pilates. In understanding how exercise can result in such a positive effect on sleepiness, it’s helpful to take a look at the most common causes of sleepiness.

Among the most frequent causes of sleepiness and fatigue in the population are depression, obesity, diabetes, smoking, and inadequate sleep at night . Exercise helps with the first three of these. For example, physical activity has been shown to help depression in some studies. Physical activity is also an important part of most effective weight loss programs. Working out may also help with glucose control in diabetes. So part of the beneficial effect of exercise on sleepiness may result from its positive effects on some of the common causes of sleepiness.

We probably don’t know the whole story yet, but what we do know is compelling: exercise can help with excessive sleepiness

What You Can Do To Improve Your Sleep

To begin a new path towards healthier sleep and a healthier lifestyle, begin by assessing your own individual needs and habits. See how you respond to different amounts of sleep. Pay careful attention to your mood, energy and health after a poor night’s sleep versus a good one. Ask yourself, “How often do I get a good night’s sleep?” If the answer is “not often”, then you may need to consider changing your sleep habits or consulting a physician or sleep specialist.

Use the National Sleep Foundation Sleepiness Test to see if you are more or less sleepy than the general population. Similar tests are often used by doctors to test sleepiness levels. If you rate “very sleepy” on this test, you should speak to your physician. Click to take the sleepiness-test.

Most importantly, make sleep a priority. You must schedule sleep like any other daily activity, so put it on your “to-do list” and cross it off every night. But don’t make it the thing you do only after everything else is done – stop doing other things so you get the sleep you need.

Courtesy of the National Sleep Foundation

More than 42 million Americans 6 and older—15% of the population—rode a bike for recreation in 2010, making it the second-most-popular outdoor activity in the U.S. Minnesota’s miles of paved trails are a cyclist’s dream. Many bike trails are along former railroad beds, offering secluded, scenic biking. Several are part of the Minnesota State Trails system, while other trails and routes are regional or metropolitan.

Besides being fun, bicycling is good for you. Here are 5 reasons to start biking today:

1. Cycling is good for your heart: Cycling is associated with improved cardiovascular fitness, as well as a decrease in the risk of coronary heart disease.
2. Cycling is good for your muscles: Riding a bike is great for toning and building your muscles, especially in the lower half of the body – your calves, your thighs, and your rear end. It’s also a great low-impact mode of exercise for those with joint conditions or injuries to the legs or hips, which might keep them from being active.
3. Cycling is good for your weight: You can burn a lot of calories while biking, especially when you cycle faster than a leisurely pace, and cycling has been associated with helping to keep weight gain down.
4. Cycling is good for your lifespan: Bicycling is a great way to increase your longevity, as cycling regularly has been associated with increased ‘life-years’, even when adjusted for risks of injury through cycling.
5. Cycling is good for your mental health: Riding a bike has been linked to improved mental health.

So get on your bike and enjoy! Visit the City of Saint Paul’s website for more information on bike safety and trails in Saint Paul and Ramsey County.

Learn more…

What happens when you are stressed?

Stress is what you feel when you have to handle more than you are used to. When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy. This is called the fight-or-flight stress response.

Some stress is normal and even useful. Stress can help if you need to work hard or react quickly. For example, it can help you win a race or finish an important job on time.

But if stress happens too often or lasts too long, it can have bad effects. It can be linked to headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune system, making it harder to fight off disease. If you already have a health problem, stress may make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and you may not do well at work or school.
What can you do about stress?

The good news is that you can learn ways to manage stress. To get stress under control:
» Find out what is causing stress in your life.
» Look for ways to reduce the amount of stress in your life.
» Learn healthy ways to relieve stress and reduce its harmful effects.

How do you measure your stress level?

Sometimes it is clear where stress is coming from. You can count on stress during a major life change such as the death of a loved one, getting married, or having a baby. But other times it may not be so clear.

It’s important to figure out what causes stress for you. Everyone feels and responds to stress differently. Tracking your stress may help. Get a notebook, and write down when something makes you feel stressed. Then write how you reacted and what you did to deal with the stress. Tracking your stress can help you find out what is causing your stress and how much stress you feel. Then you can take steps to reduce the stress or handle it better.

How can you avoid stress?

Stress is a fact of life for most people. You may not be able to get rid of stress, but you can look for ways to lower it.
Learn better ways to manage your time. You may get more done with less stress if you make a schedule. Think about which things are most important, and do those first.

Find better ways to cope. Look at how you have been dealing with stress. Be honest about what works and what does not. Think about other things that might work better.

Take good care of yourself. Get plenty of rest. Eat well. Don’t smoke. Limit how much alcohol you drink.

Try out new ways of thinking. When you find yourself starting to worry, try to stop the thoughts. Or write down your worries and work on letting go of things you cannot change. Learn to say “no.”

Speak up. Not being able to talk about your needs and concerns creates stress and can make negative feelings worse. Assertive communication can help you express how you feel in a thoughtful, tactful way.

Ask for help. People who have a strong network of family and friends manage stress better.
Sometimes stress is just too much to handle alone. Talking to a friend or family member may help, but you may also want to see a counselor.
How can you relieve stress?

You will feel better if you can find ways to get stress out of your system. The best ways to relieve stress are different for each person. Try some of these ideas to see which ones work for you:

» Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started.
» Write. It can help to write about the things that are bothering you.
» Let your feelings out. Talk, laugh, cry, and express anger when you need to with someone you trust.
» Do something you enjoy. A hobby can help you relax. Volunteer work or work that helps others can be a great stress reliever.
» Learn ways to relax your body. This can include breathing exercises, muscle relaxation exercises, massage, aromatherapy, yoga, or relaxing exercises like tai chi and qi gong.
» Focus on the present. Try meditation, imagery exercises, or self-hypnosis. Listen to relaxing music. Try to look for the humor in life. Laughter really can be the best medicine.

Want to learn more about your stress level? Use this interactive tool to learn more about your stress level.

Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories. Over the day, include foods from all the food groups. Try the following tips to “Get Your Plate in Shape.”

Make half your plate fruits and vegetables.

• Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Fresh, frozen and canned vegetables all count. Choose “reduced sodium” or “no-salt-added” canned vegetables.
• Add fruit to meals and snacks. Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.
• Make at least half your grains whole.
• Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.
• Switch to fat-free or low-fat milk. Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.
• Vary your protein choices. Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Twice a week, make seafood the protein on your plate. Keep meat and poultry portions small and lean.

Cut back on sodium and empty calories from solid fats and added sugars.

• Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks.
• Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt.
• Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.
• Select lean cuts of meat or poultry and fat-free or low-fat milk, yogurt and cheese.
• Switch from solid fats to oils when preparing food.

Enjoy your food but eat less.

• Get your personal daily calorie limit at www.ChooseMyPlate.gov. Keep that number in mind when deciding what to eat.
• Avoid oversized portions. Use a smaller plate, bowl and glass.
• Cook more often at home, where you are in control of what’s in your food.
• When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains.

Write down what you eat to keep track of how much you eat.

• If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or to 2 drinks a day for men.

Be physically active your way.

• Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and health benefits increase as you spend more time being active.
• Children and teens: Get 60 minutes or more a day.
• Adults: Get 2 hours and 30 minutes or more a week of activity that requires moderate effort such as brisk walking.

Find more healthy eating tips at:

• www.eatright.org
• www.kidseatright.org
• www.ChooseMyPlate.gov

Information provided by www.eatright.org